i decided to write a journal, cause it's always interesting to read other people's journals to see different training routines and motivating amount of weights. people could also see my progress here and decide then, if the recommendations i give make sense and if the programs and concepts i recommend work.

so, i'd like to introduce myself: i'm bastian from a small town in germany called ostenfelde, i'm 27 years old, height is 181cm, bodyweight will be mentioned later.

i have been around in this forum for over a year, cause i was searching for a good soccer workout program and to improve my speed. i have been working out for some years, but always made a lot of breaks from it and i had bad split routines and used too much machines until i was reading more and more in this forum and hoosegow opened this thread: viewtopic.php?f=2&t=8905. i had never done serious squatting or deadlifting before, but after reading this i considered giving a complete barbell training program with only the mainlifts a try.

so here are my improvements since 24.09.2012 (estimated 1rm from the calculator of the main site):

i'm going to change my routine to a divided full body training at three days per week, cause the soccer schedule has changed. now i can train on mon, wed and fri. soccer is on tue, thu and sun. let's see if one rest day per week is enough.

my new routine is a modified version of the rippetoe's basic program, power cleans are replaced by pendlay rows.

had some issues with the lower back today, cause of the bad ground at soccer training yesterday, but managed to achieve all my goals for today's workout. i'm now taking longer rest periods, cause i do fewer exercises per training day.

Soccer Trainingthe coach decided to have a run instead of training on the pitch. the roads were full of snow and we ran about 6-7km in 35-40 min. i had some pain in the lower back at the end of the run, cause of the bad conditions of the roads. let's see how squatting works tommorow.

the last reps of the 2nd and 3rd working set of squats were very hard, but i managed to get 5 reps done. i decided to use two plates per site for elevation at pendlay rows, cause of my bad hamstring flexibility. i chose a light weight at pendlay rows to work on the form.

would have been to risky to try the 5th rep of the 3rd working set at squats, cause i didn't have a spotter and no access to a power rack. they only have a squat rack at the gym. bench was a bit hard in the end, but okay. deadlifts were no problem.

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